Sign In
Menu
181
Workout

Swim, ride, run

~1 h. 15 min.
~900 kcal
⁉️ Comments

“Swim, ride, run” This complex is aimed at developing the muscles of the thighs, buttocks and back. Strong legs will increase your speed and endurance while running and cycling. A strong back helps maintain proper body position while cycling, and proper body position helps improve aerodynamics during a race.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Round 2
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Round 3
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Round 4
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

Available after payment